Strengthen lower back?

I have recently gone back to lifting due to a shoulder (acromioclavicular) injury, which is mostly rehabilitated now; I feel some inflamation after hard BJJ sessions but it isn't painful. I can do some lifting 3 times a week. Gym equipment isn't the best or most appropriate, and I can't switch gyms since I train BJJ there, plus I'm a cheap rat I guess.

I have tested the exercises, squat and deadlift, to see where I'm at and the numbers are depressing. I could barely deadlift 154 lbs (Yuropean here, I'm converting the weights, bar unaccounted for since it's not an Oly bar and I don't know how much it weighs, less than 30 lbs for sure) for 5 reps without resting due to my lower back being really weak. I tried squatting the same weight and it wasn't really a problem. I'm 6'1 @ 203, around 20%bf.

This is all really awful advice. Literally every answer is cringey. TS start a program like starting strength. Your back will get stronger from squatting and deadlifting. You don't need to do anything else.

This is all really awful advice. Literally every answer is cringey. TS start a program like starting strength. Your back will get stronger from squatting and deadlifting. You don't need to do anything else.

Click to expand...

He will need to add more core work as plates get on the bar though. If you want to keep adding numbers on the DL and Squat, you need to work the shit out of your core and lower body.

I have added hyper extensions on squat days and leg lifts on DL days. Maybe some planks? I don't really know what to add at the end of the workout to improve the core.

Click to expand...

If I'm at the gym with a friend, I will get him to put some plates on my lower back and plank it as much as possible. Romanian deads are also a go to. Overhead farmer's walks are also incredible, you will feel that shit all around your core.

If I'm at the gym with a friend, I will get him to put some plates on my lower back and plank it as much as possible. Romanian deads are also a go to. Overhead farmer's walks are also incredible, you will feel that shit all around your core.

So many exercises to choose from.

Click to expand...

RDL's are excellent for building low back strength. Good mornings are a great tool as well, even very light with barbell only to get warmed up.

This is all really awful advice. Literally every answer is cringey. TS start a program like starting strength. Your back will get stronger from squatting and deadlifting. You don't need to do anything else.

You don't NEED to add more core work to continue to add plates to your squat and deadlift. The Squat and deadlift are core work.

Assistance exercises can help if you have a specific sticking point, but few people are at a point where they NEED something more than more volume to help them increase their squat or deadlift. He's deadlifting 154 lbs. What he needs is to get under the bar and put in the work, not do a bunch of ridiculous functional exercises.

He will need to add more core work as plates get on the bar though. If you want to keep adding numbers on the DL and Squat, you need to work the shit out of your core and lower body.

Click to expand...

No. Just squatting and deadlifting will make all the muscles in your "core" stronger. It's all you need to do. If you like those other exercises and they're fun for you have at it, but they aren't necessary. If you can squat 2.5 x BW, your core is going to be plenty strong.